Regarding fasted rides to improve endurance, I found them invaluable. I used to suffer terribly on very long rides of say 80 - 100 miles. I think this was because my body struggled to take in the carbs required, and just wasn't used to burning fats for the endurance. Anyway after a winter of fasted ride training, going out once a week for several hours before food (high cadence, low power throughout), everything changed. I no longer suffered stomach issues, and easily manage to carb up for long rides. Somehow it changed my physiology and made my endurance performance better. I also need to eat less on longer rides now too. Personally can't recommend it enough. I no longer have any issues on long rides. A great way to train your body to learn to burn fat as well as carbs.
Really great information. As an HS rowing coach, some of this is familiar, but the perspective on how to apply it well to my personal cycling is great. So true about the mental game. So true. I've told the kids I've coached that whatever you do, don't quit. Adjust your pace, etc. but keep moving and finish. When you start quiting it gets easier to do it and harder to achieve the goals you want to achieve.
I'm on 20% group! I'm so happy about that. I'll see this video at least more 10 times. There are a plenty of important information that I need to absorb. Thanks Dylan! Great job! Nice to hear your personal histories and how the farmers were so nice with you!!
I am the 20%. Dylan almost always puts the little teaser in at the start of the video, illuding that there is some carrot at the end. But I just watch it because it's good stuff.
I was waiting for this video and realized you published it 10 months ago. I have no intention to go fast or to race. However I want to be able to ride a long time for touring. You provided lot of informations I wanted, thank you for this!!!
Good idea. I would love to see this but suspect getting the max weight low rep thing might be challenging e.g. barbell weight over 100kg possible but tricky/expensive.
I didn't quit watching this. Thanks for your insight. I'm just staring out back on the bike. I've never had an interest in racing but I'm looking to get into endurance focussed riding. I think patience and good diet are a no-brainer to gain good foundation for where you want to take it. The story about your race was great!
Thanks for this video Dylan! I love that you quote multiple sources mixed with real life experiences. There are so many fads out there and I appreciate how you cut through the noise and offer sound advice. Keep them coming!
Thanks for continuing to take the time to make these videos. Your Dirty Kanza story really demonstrates the benefits of not quitting but also highlights the need to review your approach when things went wrong and to plan the changes to get things right next time.
I have changed my unhealthy vegan diet while riding to match your advice in videos and the changes have been remarkable. The performance increases, the general feeling of satisfaction, my outlook on life, and even general happiness and mood have improved phenomenally- If I hadn't clicked your video, I would be still relying on energy drinks, processed food, and sweet treats as my boosters with veggies and fruit on the side. Thanks for the wake up call. Keep making videos. You are doing a lot of good.
In the 20% 😂 I find it funny how so much of what you’re explaining feels instinctively known, but I could never explain it like you do. Very intelligent delivery, sir
length of the video: absolutely no problem for your frequently watchers - don't worry - put everything into it AND ADD YOUR EXPERIENCE like you did today with your DirtyKanza-Story - perfect !!!!!!
Backwards Hat Dylan in this episode is epic! So what about the beer?? hahahaha!!!!! Too funny! Great video! Looking forward to the weight training video for help. Thanks for all you do!!!! :D
Me too. I'm planning to give the squat/deadlift etc. thing a spin this winter for a couple of months at a local gym before seeing how it shakes out from late spring.
I've been watching your videos since the early day. I can't thank you enough for all the useful informations you've shared with us. It was really changed the way I design and do my training. There is still a hole or two in my training program that I myself is still a bit hesitate if it correct or not, but all of that is answered just in this one video... Absolutely Superb. Please keep a good work Dylan.
Awesome and informative! I tapped myself on the back for finishing the entire video and listening throughly. Now, the reverse-hat me is telling that I should buy a new bike part for a job well done. 😎
Really enjoy your videos Dillon. Quality education, and inspirational. Foundational scientific education for developing endurance fitness and race readiness.
I'm no pro racer, but this makes a whole lot of sense for even the average Joe trying to get better. Part of the 20% and hopefully a few friends of mine can join that club. Very much worth the watch.
64 years young and would second the request for a video geared for the older rider. Also trying to get back in form after a long hiatus off the bike would be a good topic as well. Mine was due to multiple injuries. Thanks for all the informative videos, much appreciated and keep up the good work!
I've watched this a couple times now (ie in the 20%) and am interested to hear in your science vlog that mental toughness overrides science. Well done on your DK finish. So some people can push harder mentally - not sure what that says for van der poels bonking effort. Science doesn't seem to give any consistent predictions when it comes to getting it done. So why do we come back to it. Is it because we like structure or seek answers to guide us through failure. It's not always the best trained person who wins. Hence why world record holders get beat and why some amazing come from behind efforts occur. Science helps preparation. Real coaching is about mental toughness but not all messengers can connect with the athlete. Push the right buttons. I still enjoy your vids, cause it's nice to have support for how we're preparing the athlete. Science is guidance. Athlete is human.
I have to admit, when I first watched your videos I was baffled by the science etc but now you seem to make sense. I will have to get back to the gym again plus a couple of hard sessions on the turbo trainer wouldn’t go amiss. I want to start longer rides. 50 miles plus. My longest ride is 44 miles but I was way too slow for my liking
I try intermittent fasting for 20hrs + cycling 5hrs. for 1 month. Performance wise was negative, but I loss a lot of weight and improve my resistance to hunger and once I take carbs during long ride I felt I absorb it easily and I observe that I gain more endurance and lessen fatigue during our 200km ride with my friends.
Well done mate! I appreciated you not bashing fasted training and low carb training. As an ultra cyclist I’ve run out of fuel in long races for various reasons. Usually it’s because I am outpacing the aid stations on Double centuries - arriving before they are set-up or riding unsupported through the night without access to stores for extended periods. Thank You for the weight training studies I’ve been thinking about weight training this winter. Congrats on top 10 at DK. Back in 2009 I did Trans Iowa 320 mile 90% gravel race with 15k of climbing - yes in Iowa 😂 hilly AF 😂
I appreciate your videos, they are a beneficial resource with training facts and info. Good advice to hang in there when your mind and body start complaining. The mental game is so challenging, when the "just quite" whispers start in my head during a race I try to think back on challenge that I've overcome in the past (like finishing my first marathon) as a confidence booster.
Rest and sleep are huge factors in building endurance. The quality and amount of sleep athletes get is often the key to taking the win. In short, minimal sleep increases the possibility of fatigue low energy, and poor focus at race time. Lack of sleep may also slow recovery post ride.
Your channel is growing nicely. Watched entire video. Your recommendations are spot on. May I bore you with a little story? I started training ~ 3-4 yrs ago using TrainerRoad (HIT-Sweet-Spot) but after 2 years had repeated burn-out/overtraining episodes, stagnated to the point of quitting. Then came Polarized Training (Dr. Seiler) and I was soon back and thriving. (I still use TrainerRoad but don't follow any of their plans or recommendations (total exploitation of the uninitiated new cyclist, imo). On nutrition/fueling: For the past two years I've "raced" Levi Leipheimer's Grand Fondo (Nor-CA) with my two nieces (both CA MTN--Bike HS State Champs) but had no real fueling strategy that first year; although I didn't bonk I had serious GI distress post ride 😩. This year I followed the glucose/fructose 60-90grams/hr principle (per Asker Jeukendrup) using only SIS gels, Natures Bakery fig-bars and Swedish Fish (practiced this fueling strategy the week prior) and did great, no bonking and no GI destress. 😃
Great video as usual. One topic that, IMHO, we never think about it until it comes back to haunt us is pacing. There is a coupling between mental toughness and pacing strategy that can work to our favour, but it is a double bladed and very sharp axe. On the one hand mental toughness can help sustain a high pace, leading to a superb 5 hour power number, on the other hand going too hard will eventually come back. There is a fine balance between mental toughness and optimal pacing strategy that is unique to every rider, or even race, and it takes a lot of trial and error to get it right. This coming from the guy who just did a 6hr race by going the first hour at 0.95 IF :)
just a couple months later u beat ted king ! hehe congrats man. ill be doing the dk100 this year since its my first year but im improving quickly and resting well thanks to your tips
2:1 Malto to Fructo, perhaps in a good quality Tea mix(Molasses and Apple juice) dilution.....? What about solid food? Good Vid, length not an issue!!!
Great video as always. Bicycling magazine just had an article about a research were they compare weight lifting and sprinting. What caught my attention was that sprinting was better that lifting on improving your 5 min max power, but no word on improving FTP or endurance. Would the nice if your could investigate this matter.
I'll see what I can find. My response to that would be why do you have to chose one or the other? Lifting is more of an off season activity and then as you get closer to racing you replace that with on bike work.
Dude, thanks for the videos. Your research is always so solid. One thing I've been curious about is how much of a difference having trained for 1 year vs. 5 years makes. This was my first year of cycling competitively, but I am curious how much faster I can expect to get if I keep my training relatively constant over the next few years. Thanks again!
It can be a mental game. Last weekend at Jackrabbit my air mattress blew out the night before the race. I didn't sleep at all. Lap 3 on race day I was dead tired I overheated and basically talked myself out of it. I dropped my pace 7 min on that lap and that was the difference between 2nd and my eventual 5th place. I was a little mad at myself because I had a good bit in the tank at the finish line but just couldn't get it from my mind to the rear tire.
Regarding a future video, I'm surprised you've never discussed hormones and/or testosterone and its potential effect on performance. Working on this aspect in my life has made the most difference for me in my cycling and overall well-being in general. That said, my levels were low when I started focusing on them. I'm 41 and through a combination of intermittent fasting, weight training, taking creatine, DHEA, vitamin D spray, and eating meat, good fats, and avoiding soy products, I've doubled my testosterone. When my levels were low, I always felt flat and exhausted. Nowadays I'm energetic and making consistent gains. It's made a huge difference. Thanks for the content so far. Really enjoying your channel.
Dylan, Great content. Would love to hear more on nutritional strategies. Fueling is better as I get understand what my body can handle; however, the harder the exertion such as race pace the more problematic the bonk becomes.
@ 58 I've been riding 9mths and decided to solo my centennial. Fuel strategy was one bean burrito(home made white), per hour.I finished in 11 hrs. Ha! But the point is my fuel strategy. I will do it the same again...
Thank you for your videos - i am thinking to try out a cts-workout (I am a beginner on Road mostly Zwift LOL). Mostly I found workouts boring so I used the group rides and sticking to my own plan. I found your coaching advices helpfull, espacially for beginners like me. Thks.
Thanks for all the great vids, Dylan, they have been great information for someone like me, I have had a breakthrough this year on my performance, but am trying to continue my gains. I want to do my first 10o miles this year! Your videos are great information for me to try to continue on the improvement path. Cheers!
Worst decision I made this year was pushing on with kneepain 150k's in into a 200 k ride. I've been suffering kneepain since then for 3 months now and need rehab
@Dylan Johnston. A great format of science linked to topical cycling subjects. A request for a future video- "How should cyclists manage/optimize FTP / power during races?" In theory, for a race that is 1 hr long (e.g the Hour record) - it's reasonable to assume that a cyclist should ride the entire race as close to their FTP as possible. But what about races that are 90mins, 2 hrs or 10 hrs, or races that require more variable power output through time (catching groups, trying to drop other riders, killer hills, etc.)? How much above FTP can you go for periods without creating a "power debt"- that will compromise performance later in the race? Any thoughts would be greatly appreciated.
Regarding mental toughness and desire to quite, you did not mention one important aspect: you need to not just do self-evaluation but comparison evaluation. In other words, if you're feeling bad, then it's possible that everyone else is as well. For example, feeling the worst you've ever felt may be the time to launch an attack, if you believe you're actually the strongest person in your group. Even professional racers fail to understand this point: In the 1999 (or within a year or two) Tour de France, Richard Virenque was about 8 minutes down on the final time trial and he couldn't understand why because he said: "I felt really good." In fact, there was a tailwind and everybody felt good, except the winners who went hard enough to not feel good.
Yes I made it to the top 20 % of the field , 😀 and I now know my fueling strategy for my next long event .. have a farmer at the side of the road to hand me corn fritters and baked potatoes and hopefully some chocolate from there pantry 😋
In the context of this video's topic, what does 'long' mean in terms of having a long ride in your training week? Is it based on specific distance, specific time, a specific percentage of the event distance you are training for? Is a 3 hour ride long? If the event you are aiming at has a 90 hour time limit and most participants finish in 80-90 hours, what would a long training ride be?
Would be really interesting to have the best optimal 6 month training plan which includes weight training and cycling < 8-10 hours per week for those of us who do multi day 8hr days in the saddle bikepacking / cycle touring.
If you’re using a custom drink mix during a long supported event, how do you manage refueling after your first bottles are empty? Just using what’s available at aid stations isn’t going to cut it after you’ve found your own secret sauce. I’ve never noticed anyone carrying powders and remixing with plain water at aid stations.
Training plans are now available! Use the code UA-cam to get 15% through the end of the month: www.trainingpeaks.com/coach/dylanjohnson#trainingplans
Loving the personal race experience story on mental toughness. More of this please 👌🏻
yep. very helpful !!!!
Yes, more on mental toughness please.
Please, please, please!!! :)
20% ??? I watch your videos 2 or 3 times at least . Best cycling videos ever
Regarding fasted rides to improve endurance, I found them invaluable. I used to suffer terribly on very long rides of say 80 - 100 miles. I think this was because my body struggled to take in the carbs required, and just wasn't used to burning fats for the endurance. Anyway after a winter of fasted ride training, going out once a week for several hours before food (high cadence, low power throughout), everything changed. I no longer suffered stomach issues, and easily manage to carb up for long rides. Somehow it changed my physiology and made my endurance performance better. I also need to eat less on longer rides now too. Personally can't recommend it enough. I no longer have any issues on long rides. A great way to train your body to learn to burn fat as well as carbs.
9th at Kanza, fantastic stuff,great video,thanx for sharing👍💪
Really great information. As an HS rowing coach, some of this is familiar, but the perspective on how to apply it well to my personal cycling is great. So true about the mental game. So true. I've told the kids I've coached that whatever you do, don't quit. Adjust your pace, etc. but keep moving and finish. When you start quiting it gets easier to do it and harder to achieve the goals you want to achieve.
i had the mental toughness to finish watching. great vdo, keep them coming
I'm on 20% group! I'm so happy about that. I'll see this video at least more 10 times. There are a plenty of important information that I need to absorb.
Thanks Dylan! Great job! Nice to hear your personal histories and how the farmers were so nice with you!!
I am the 20%. Dylan almost always puts the little teaser in at the start of the video, illuding that there is some carrot at the end. But I just watch it because it's good stuff.
20% crew :-D
'll
@@hectorlamourt5861 me2 ;-)
I'd like to hear more about your Dirty Kanza ride. If you have material please make a video about that.
Yes please
I agree 100% on the mental thoughtfulness.
I love how all of your facts are backed up with scientific studies. Thank you!
I was waiting for this video and realized you published it 10 months ago. I have no intention to go fast or to race. However I want to be able to ride a long time for touring. You provided lot of informations I wanted, thank you for this!!!
i was one of the 20% who watched this all the way. Just what i needed. I will put it to good use. Thanks for sharing!!!
Dylan, you do a great job summarizing at the end of your videos. Always enjoy listening to your clips!
I like that you recapitulate all the content at the end.
have been following your videos for about a year, how you find all the research in every single video, that's super nice effort.
When doing the gym workout video you alluded to, could you perhaps also include options to do at home, without a gym?
Good idea. I would love to see this but suspect getting the max weight low rep thing might be challenging e.g. barbell weight over 100kg possible but tricky/expensive.
Deadlifts if you don’t have a spotter for heavy squats.
I didn't quit watching this. Thanks for your insight. I'm just staring out back on the bike. I've never had an interest in racing but I'm looking to get into endurance focussed riding. I think patience and good diet are a no-brainer to gain good foundation for where you want to take it.
The story about your race was great!
Good stuff, I watched to the end!
Brilliant video packed with helpful info
That mental strength is soooo important. A dnf is absolutely not acceptable......thank for a great vid.
Great insight Dylan. Love the personal stories so keep em coming. I hope my competition is in the 80% that aren't watching the whole thing ;)
Thanks for this video Dylan! I love that you quote multiple sources mixed with real life experiences. There are so many fads out there and I appreciate how you cut through the noise and offer sound advice. Keep them coming!
Certainly not boring, cracking video thanks
Wow top 10 at DK! Nice job!
Best cycling channel on UA-cam
Great vid. Lots of info, with some personal stories. Not boring at all keep up the good work 👍
Thanks for continuing to take the time to make these videos. Your Dirty Kanza story really demonstrates the benefits of not quitting but also highlights the need to review your approach when things went wrong and to plan the changes to get things right next time.
I have changed my unhealthy vegan diet while riding to match your advice in videos and the changes have been remarkable. The performance increases, the general feeling of satisfaction, my outlook on life, and even general happiness and mood have improved phenomenally- If I hadn't clicked your video, I would be still relying on energy drinks, processed food, and sweet treats as my boosters with veggies and fruit on the side. Thanks for the wake up call. Keep making videos. You are doing a lot of good.
In the 20% 😂
I find it funny how so much of what you’re explaining feels instinctively known, but I could never explain it like you do. Very intelligent delivery, sir
I watched it all... Very good D-man!
length of the video: absolutely no problem for your frequently watchers - don't worry - put everything into it AND ADD YOUR EXPERIENCE like you did today with your DirtyKanza-Story - perfect !!!!!!
Hi Dylan, the information on nutrition the better. Thanks for your videos!
Backwards Hat Dylan in this episode is epic! So what about the beer?? hahahaha!!!!! Too funny! Great video! Looking forward to the weight training video for help. Thanks for all you do!!!! :D
Good stuff man, thank you!! Looking forward to the gym training video
Me too. I'm planning to give the squat/deadlift etc. thing a spin this winter for a couple of months at a local gym before seeing how it shakes out from late spring.
Great video, really enjoyed the humor.
Thanks Dylan, these videos are great.
I've been watching your videos since the early day. I can't thank you enough for all the useful informations you've shared with us.
It was really changed the way I design and do my training.
There is still a hole or two in my training program that I myself is still a bit hesitate if it correct or not, but all of that is answered just in this one video... Absolutely Superb.
Please keep a good work Dylan.
Thanks Dylan. Great advice as usual
Awesome and informative! I tapped myself on the back for finishing the entire video and listening throughly.
Now, the reverse-hat me is telling that I should buy a new bike part for a job well done. 😎
Really enjoy your videos Dillon. Quality education, and inspirational. Foundational scientific education for developing endurance fitness and race readiness.
Great advices couch, thanks for share your work, it's a big help for my training, Saludos desde México.
I'm no pro racer, but this makes a whole lot of sense for even the average Joe trying to get better. Part of the 20% and hopefully a few friends of mine can join that club. Very much worth the watch.
Love the channel. Crazy running track, xcounty in the late 80s nutrition strategy was eat a bowl of pasta the night before!!
Quit waching??? Men i wached two times.
Realy looking foward to the lift video.
Thanks
Another EXCELLENT vid. Dylan, have you done a similar vid for athletes over 50 and 60 years old? If not, please add it to your list! Thank you.
I haven't (yet!)
@@DylanJohnsonCycling 63 here and DK 200 and Gravel Worlds 150 finisher! GRAVEL!
@@DylanJohnsonCycling Well, don't take too long, if you get my drift!
Now he has a video for older athletes up now with new character #oldmandylan m.ua-cam.com/video/yohOrJHsUKw/v-deo.html
64 years young and would second the request for a video geared for the older rider. Also trying to get back in form after a long hiatus off the bike would be a good topic as well. Mine was due to multiple injuries. Thanks for all the informative videos, much appreciated and keep up the good work!
I was mentally tough enough to be the 20% great video! Thanks brother.
I've watched this a couple times now (ie in the 20%) and am interested to hear in your science vlog that mental toughness overrides science. Well done on your DK finish. So some people can push harder mentally - not sure what that says for van der poels bonking effort. Science doesn't seem to give any consistent predictions when it comes to getting it done. So why do we come back to it. Is it because we like structure or seek answers to guide us through failure. It's not always the best trained person who wins. Hence why world record holders get beat and why some amazing come from behind efforts occur. Science helps preparation. Real coaching is about mental toughness but not all messengers can connect with the athlete. Push the right buttons. I still enjoy your vids, cause it's nice to have support for how we're preparing the athlete. Science is guidance. Athlete is human.
Excellent stuff. Thank you, Dylan!
Wish my channel was this helpful and generally awesome! Keep up the great work 😀
I have to admit, when I first watched your videos I was baffled by the science etc but now you seem to make sense. I will have to get back to the gym again plus a couple of hard sessions on the turbo trainer wouldn’t go amiss. I want to start longer rides. 50 miles plus. My longest ride is 44 miles but I was way too slow for my liking
You would be surprised by the amount of riders who watched the whole video. Don't sell yourself short Bro. A good video! Butter and Bacon! Hell Yeah!
You have a new subscriber. Congratulations.
Great content Dylan! Can you make video that is specific for shorter mtb races (1h 30min)
I try intermittent fasting for 20hrs + cycling 5hrs. for 1 month. Performance wise was negative, but I loss a lot of weight and improve my resistance to hunger and once I take carbs during long ride I felt I absorb it easily and I observe that I gain more endurance and lessen fatigue during our 200km ride with my friends.
Well done mate! I appreciated you not bashing fasted training and low carb training. As an ultra cyclist I’ve run out of fuel in long races for various reasons. Usually it’s because I am outpacing the aid stations on Double centuries - arriving before they are set-up or riding unsupported through the night without access to stores for extended periods. Thank You for the weight training studies I’ve been thinking about weight training this winter. Congrats on top 10 at DK. Back in 2009 I did Trans Iowa 320 mile 90% gravel race with 15k of climbing - yes in Iowa 😂 hilly AF 😂
Bro PACK MORE FOOD LOL. You train to ride on flat tires too? 🤣🤣👊🏼
Very helpful, I learned a lot.
Proud to be part of the 20%👍
Please start a 'hat backwards Dylan' channel. It's really needed:)
Great Video, always informative!
I appreciate your videos, they are a beneficial resource with training facts and info. Good advice to hang in there when your mind and body start complaining. The mental game is so challenging, when the "just quite" whispers start in my head during a race I try to think back on challenge that I've overcome in the past (like finishing my first marathon) as a confidence booster.
Rest and sleep are huge factors in building endurance. The quality and amount of sleep athletes get is often the key to taking the win. In short, minimal sleep increases the possibility of fatigue low energy, and poor focus at race time. Lack of sleep may also slow recovery post ride.
Your channel is growing nicely. Watched entire video. Your recommendations are spot on. May I bore you with a little story? I started training ~ 3-4 yrs ago using TrainerRoad (HIT-Sweet-Spot) but after 2 years had repeated burn-out/overtraining episodes, stagnated to the point of quitting. Then came Polarized Training (Dr. Seiler) and I was soon back and thriving. (I still use TrainerRoad but don't follow any of their plans or recommendations (total exploitation of the uninitiated new cyclist, imo). On nutrition/fueling: For the past two years I've "raced" Levi Leipheimer's Grand Fondo (Nor-CA) with my two nieces (both CA MTN--Bike HS State Champs) but had no real fueling strategy that first year; although I didn't bonk I had serious GI distress post ride 😩. This year I followed the glucose/fructose 60-90grams/hr principle (per Asker Jeukendrup) using only SIS gels, Natures Bakery fig-bars and Swedish Fish (practiced this fueling strategy the week prior) and did great, no bonking and no GI destress. 😃
Great video as usual. One topic that, IMHO, we never think about it until it comes back to haunt us is pacing. There is a coupling between mental toughness and pacing strategy that can work to our favour, but it is a double bladed and very sharp axe. On the one hand mental toughness can help sustain a high pace, leading to a superb 5 hour power number, on the other hand going too hard will eventually come back. There is a fine balance between mental toughness and optimal pacing strategy that is unique to every rider, or even race, and it takes a lot of trial and error to get it right. This coming from the guy who just did a 6hr race by going the first hour at 0.95 IF :)
Great point!
Watched til the end. Thank you very much Sir. Learned a lot and will apply soon. :D -from Philippines
just a couple months later u beat ted king ! hehe congrats man. ill be doing the dk100 this year since its my first year but im improving quickly and resting well thanks to your tips
2:1 Malto to Fructo, perhaps in a good quality Tea mix(Molasses and Apple juice) dilution.....?
What about solid food?
Good Vid, length not an issue!!!
Great video as always. Bicycling magazine just had an article about a research were they compare weight lifting and sprinting. What caught my attention was that sprinting was better that lifting on improving your 5 min max power, but no word on improving FTP or endurance. Would the nice if your could investigate this matter.
I'll see what I can find. My response to that would be why do you have to chose one or the other? Lifting is more of an off season activity and then as you get closer to racing you replace that with on bike work.
Dude, thanks for the videos. Your research is always so solid. One thing I've been curious about is how much of a difference having trained for 1 year vs. 5 years makes. This was my first year of cycling competitively, but I am curious how much faster I can expect to get if I keep my training relatively constant over the next few years. Thanks again!
Checkout my video how much can you raise your FTP. I touch on this in that one.
I did a century on a track bike . Been cycling less then a year. I do it for the heck of it. 6hrs and 18 minutes on a single gear.
Would love more on fueling for a long ride/fondo.
Appreciate your hard work putting these together.
It can be a mental game. Last weekend at Jackrabbit my air mattress blew out the night before the race. I didn't sleep at all. Lap 3 on race day I was dead tired I overheated and basically talked myself out of it. I dropped my pace 7 min on that lap and that was the difference between 2nd and my eventual 5th place. I was a little mad at myself because I had a good bit in the tank at the finish line but just couldn't get it from my mind to the rear tire.
Regarding a future video, I'm surprised you've never discussed hormones and/or testosterone and its potential effect on performance. Working on this aspect in my life has made the most difference for me in my cycling and overall well-being in general. That said, my levels were low when I started focusing on them. I'm 41 and through a combination of intermittent fasting, weight training, taking creatine, DHEA, vitamin D spray, and eating meat, good fats, and avoiding soy products, I've doubled my testosterone. When my levels were low, I always felt flat and exhausted. Nowadays I'm energetic and making consistent gains. It's made a huge difference. Thanks for the content so far. Really enjoying your channel.
Lol soy doesnt lower T 🤣🤣 Look how many meat eaters in USA are on TRT. Even Joe Rogan!
Great vid... thanks!
Made it to the end. I;m an Ultra Video Watcher :D
Always valuable informations !!! Everything I need to plan my next season ( Alpsman 2020 )
Thanks
Great, informative video!
Great stuff!!!! Keep it up👊👊👊
Dylan, Great content. Would love to hear more on nutritional strategies. Fueling is better as I get understand what my body can handle; however, the harder the exertion such as race pace the more problematic the bonk becomes.
@ 58 I've been riding 9mths and decided to solo my centennial. Fuel strategy was one bean burrito(home made white), per hour.I finished in 11 hrs. Ha! But the point is my fuel strategy. I will do it the same again...
I watch the whole thing and I really like em keep it up
Nutrition vid would be great! Keep up the good work!
Thank you for your videos - i am thinking to try out a cts-workout (I am a beginner on Road mostly Zwift LOL). Mostly I found workouts boring so I used the group rides and sticking to my own plan. I found your coaching advices helpfull, espacially for beginners like me. Thks.
Thanks for all the great vids, Dylan, they have been great information for someone like me, I have had a breakthrough this year on my performance, but am trying to continue my gains. I want to do my first 10o miles this year! Your videos are great information for me to try to continue on the improvement path. Cheers!
Hi Dylan. Can you please do a video that includes which food/drinks/gels are the best to consume during a long ride please. Thanks
Mental toughness is all i got
Nice advise men
Worst decision I made this year was pushing on with kneepain 150k's in into a 200 k ride. I've been suffering kneepain since then for 3 months now and need rehab
Should have put a disclaimer in there, never push through any kind of joint pain.
@Dylan Johnston. A great format of science linked to topical cycling subjects. A request for a future video- "How should cyclists manage/optimize FTP / power during races?" In theory, for a race that is 1 hr long (e.g the Hour record) - it's reasonable to assume that a cyclist should ride the entire race as close to their FTP as possible. But what about races that are 90mins, 2 hrs or 10 hrs, or races that require more variable power output through time (catching groups, trying to drop other riders, killer hills, etc.)? How much above FTP can you go for periods without creating a "power debt"- that will compromise performance later in the race? Any thoughts would be greatly appreciated.
This was a really good video!
Great video.
Regarding mental toughness and desire to quite, you did not mention one important aspect: you need to not just do self-evaluation but comparison evaluation. In other words, if you're feeling bad, then it's possible that everyone else is as well. For example, feeling the worst you've ever felt may be the time to launch an attack, if you believe you're actually the strongest person in your group.
Even professional racers fail to understand this point: In the 1999 (or within a year or two) Tour de France, Richard Virenque was about 8 minutes down on the final time trial and he couldn't understand why because he said: "I felt really good." In fact, there was a tailwind and everybody felt good, except the winners who went hard enough to not feel good.
Yes I made it to the top 20 % of the field , 😀 and I now know my fueling strategy for my next long event .. have a farmer at the side of the road to hand me corn fritters and baked potatoes and hopefully some chocolate from there pantry 😋
In the context of this video's topic, what does 'long' mean in terms of having a long ride in your training week? Is it based on specific distance, specific time, a specific percentage of the event distance you are training for? Is a 3 hour ride long? If the event you are aiming at has a 90 hour time limit and most participants finish in 80-90 hours, what would a long training ride be?
"How much can you bump up your carbohydrate absorption by just drinking a beer" had me laughing out loud at my desk. Awesome content again!
Yeah but I did not get the answer. I suppose I'll have to do some tests.. ( best offseason ever)
Would be really interesting to have the best optimal 6 month training plan which includes weight training and cycling < 8-10 hours per week for those of us who do multi day 8hr days in the saddle bikepacking / cycle touring.
Mental toughness got me to the end of this video :)
If you’re using a custom drink mix during a long supported event, how do you manage refueling after your first bottles are empty? Just using what’s available at aid stations isn’t going to cut it after you’ve found your own secret sauce. I’ve never noticed anyone carrying powders and remixing with plain water at aid stations.